When it came to selecting exercises for XTrain we looked for exercises that met the following criteria:
1. Is the exercise effective?
When selecting the exercises for XTrain the most important of all our criteria was how effective the exercise was at working the targeted muscle. With XTrain we wanted to only use the best of the best exercises. After all you’re doing this program to get fit, not to see the latest push-up variation.
Cathe is an instructor who has taught over 15,000 classes during the last three decades and still teaches almost daily. By actually doing her classes Cathe learns how an exercise effects her and how it works on her class participants. Cathe also keeps up with latest research in exercise science, including looking at EMG studies which show which exercises are the best for each muscle group. One such exercise that ranks highly for the glutes according to EMG studies is the “Clam” shown in the picture above from the XTrain Legs workout.
2. Is the exercise safe?
After determining if an exercise is effective it must past the safety test. Cathe is certified in numerous exercise class formats and still actively maintains her certification. Safety is always important to her and when looking at an exercise or variation Cathe always considers whether the exercise meets the safety criteria before including it. Sometimes a move may look cool to do, but if the exercise comes with an unnecessary risk of injury with little benefit it doesn’t make the list. This is where Cathe’s teaching experience and daily feedback from students comes in handy.
3. Is the exercise practical for the home exerciser?
Obviously, we can’t not expect home exercisers to have the same equipment as we do in our gym, so for an exercise to be included in XTrain it needed to be doable for the home exerciser. The Xtrain program uses the following equipment for at least some of the workouts : dumbbells, a step, discs, stability ball, firewalker, medium tension resistance tube and a chair. This is not a lot of equipment when you consider that the main XTrain program has nine videos and even more workouts.
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